Is your breakfast at the breakfast shop or walking along the road to eat? In order to cater to everyone's tastes, the foods provided in the fast food restaurants at breakfast are mostly characterized by high fat, high protein, high calorie, and high sugar. If such foods are used as breakfast, it will not only lead to nutritional imbalances, but also even potential pathogenic factors.
Balanced nutrition for breakfast is also a supply station for spiritual food.
Staple food: Grain roots
Not only is it rich in sugar, it can quickly provide the basic energy needed by the body, just as a car must have gasoline to walk. In addition, if the rougher five-shell rhizomes are selected, the added value of staple foods can be increased.
Taking brown rice as an example, it retains more vitamin B groups than normal white rice. Vitamin B1, niacin, vitamin B6, and pantothenic acid are related to nerve conduction, which helps to stabilize nerves and emotions and increase attention.
You can choose porridge, steamed bread, radish cake, toast, oats, whole grain cereals, etc. as a staple food, or pick a rougher type of roots and grains, such as whole wheat bread, cereal porridge and so on.
Plus protein-rich foods, especially milk
The average daily milk intake in China is less than 1/4 cup, which is obviously insufficient compared with the recommended amount of 1-2 cups. Insufficient intake of milk will affect the growth of children and youth, so breakfast is a good opportunity to supplement milk.
Dairy products are one of the sources of high-quality protein, and are rich in calcium. Of the foods commonly eaten, none of the calcium content can be compared with milk. Taking breakfast time to ingest milk, such as a cup of milk, goat's milk, and low-sugar yogurt, is a good choice. In addition to skeletal development, calcium in milk also has a boost in nerve and muscle stimulation. Induction, in other words, has the effect of stabilizing emotions.
Therefore, it is good to have a glass of milk in the morning, or soy milk, and to cook a poached egg, you can eat good quality protein, and let us look very energetic and energetic in the morning.
After dinner a fruit will be better
If you can add fruit to breakfast, the quality will be better! Fruit is a rich source of vitamin A and C, and contains vitamin B group, fiber, and minerals. It not only stimulates appetite, but also promotes intestinal peristalsis and maintains acid-base balance in the body. Fruit can not only be beauty , And let us look radiant, beautiful and moving!
For example, we can choose to eat porridge with vegetables, or come to a lettuce salad, ham and Meiji with cucumber. It would be better to have an apple, orange or half a banana after breakfast.
Foods that are too oily, too sweet and too salty should be reduced
Breakfast is a source of vitality for a day. Foods that are too oily, too sweet, and too salty are easy to feel drowsy when eaten. Therefore, on the choice, crumb cakes are occasionally replaced with steamed buns, and sweet potato porridge can also replace French fries. A cup of milk and yogurt are better than milkshakes. The porridge should be accompanied by greens and less pickled cucumbers. The burden on the body is reduced, and the day begins with more vigor.
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